Mind over Macros

[runveerun]

127 good stuff Mr Steak! Do you think you'll head up to 130? Will there be a number that you stop at? :shock: KUTGW Most impressive eating and lifting sir! Carry on as you were!

[Luigi]

remember steak

nice pressing !

[steak]

127 good stuff Mr Steak! Do you think you'll head up to 130? Will there be a number that you stop at? :shock: KUTGW Most impressive eating and lifting sir! Carry on as you were!

130 then hold and build some strength...judging by the size of Waikato Sparrow sitting in my oven I gonna do it on bird meat for a day

nice pressing !

cheers bro 8) working hard and trying some new things like the box squats, boards etc love it 8)

[rose]

.

[steak]

Today was back and more importantly deadlift form day

10x60kg

5x100

5x140

1x180

1x210 - missed

1x210 - missed

1x180

1x190

5x160

8x140

12x120

Been working on my hip drive and that seems pretty good and I have overcome the 200kg goal I set for myself for this year (last week 202.5) so thought I'd pull a 210 to get me ahead for the coming years goal of 240-250kg and now I will have to hit the "off the deck" work as I couldnt seem to pull the 210 on a xmas day Might do an unload and come back and smash it 8)

Supersetted lat pulldowns 100kg( double contractions) with seated cable rows 100kg

4 supersets with a rest long enough to suck back a slurp of water and then ripped into the next one.

was enough :twisted:

eats: could only be described as brutal, thug like even

[teamfatboy]

Nice goal, Steak - and the way you eat and train, should be well within reach! Wicked determination, training while the average Joe 'ate all the pies' :clap:

Good luck with the year!.

[Big john]

to quote a conversation i had with certain lady :grin:

"Hes one Gritty bastard!" :pfft: :pfft: :pfft:

awsome wrk bro keep it going hard!

[steak]

to quote a conversation i had with certain lady :grin:

"Hes one Gritty bastard!" :pfft: :pfft: :pfft:

awsome wrk bro keep it going hard!

Gritty

Gritty is the new fat :grin:

Today was hammies and calves but the hammies were given a rest after the last deadlift assualt and some bench press assistance work filled the spot...went a lot like this

Seated calf raise

8 sets of 20-30 reps in the 100-160kg range, one legged and both together till they were aching and swole

Floor presses - pauses at bottom

10x60kg legs out

10x80 '' '' '' ''

8x90 '' '' '' '' ''

5x100 '' '' '' ''

8x90kg legs in

5x105 '' '' ''

5x110 '' '' ''

3x110 '' '' ''

Rested yesterday and took the famdamily fishing for some finned protein and went back onto normal eats but did a day at maintainence after carb loading the day before todays have been 500 above maint at 5000 cals

[bigdogbob]

Did you catch anything??? Where do you go

We are heading out in the morning..with the famdamily..on the water by 6am we hope..yeah right with 3 kids :pfft:

Any secret spots, we are launching off Takapuna, the pickings lately have been very few and far between

Need fish.. BIG ones

[steak]

Did you catch anything??? Where do you go

We are heading out in the morning..with the famdamily..on the water by 6am we hope..yeah right with 3 kids :pfft:

Any secret spots, we are launching off Takapuna, the pickings lately have been very few and far between

Need fish.. BIG ones

we always catch fish 8) they buggers are spawning at the moment so the bite time is pretty short...forget drift fishing for now and head out past Tiri and get into 45m. anchor and burley with your burley on the bottom (try to get tide and wind moving in the same direction) and use pilchards for bait or if you can head right out in the middle ...look for these cos sure as eggs are eggs there will be fish under them.

plenty of snapper around if your patient..go give your forearms a workout

[bigdogbob]

Do you do the soft bait thing or just stick with the pillies and squids??

[steak]

Do you do the soft bait thing or just stick with the pillies and squids??

we run soft bait only charters on some days and these can be really successful but like i said the fish are spawning so short bite etc so a bit of the smelly stuff gets them chewing...personally I havent fished with conventional bait for years. Its all soft baits, jigs, live baits and marlin lures for me 8)

[steak]

anyway enough about catfood

todays training was delts and tris

O/head BB Press - NO Push pressing

warm ups - 40 and 50kgs

then holding back till I got to 85kg

8x60kg

5x70

3x80

1x85

3x85

2x85

4x80

7x70

Supersetted Front DB raises with side lat raises

kept it light with 3 supersets of 8 x15kg each movement

Close Grip Bench Press - explosive from the bottom

10x60kg

8x80

8x100

5x105

4x110

8x100

Supersetted press downs(150lb) with dip machine(100kg)

3 sets of 10 for each movement

Barbell Shrugs - starting each set from a rack pull position

10x140kg

10x180

8x220

6x240

6x240

12x180

Eats have been good/big

1. mass shake

2. 12 egg white, 2 yolks, 2 cups oats, wheatgerm, LSA mix, yoghurt, milk and fruit

3, steak 350g, 2 cups of rice with some veges

4. 250g chicken breats, 2 cups rice with some veges

5 post work out shake with wheatgerm and a banana in it

6. 350 g steak, 2 cups rice with veges and fruit

7. will be chicken breast and 1 cup rice

8. will be chicken breast with veges

9. shake

6950 cals according to fitday

Protein - 41%

Carbs - 37%

Fat - 22%

[JoshVC]

Nice workout!

[teamfatboy]

Jeepers, Cap'n! That's a nice work out :clap: ... do your traps actually block out the sun yet?

[steak]

Jeepers, Cap'n! That's a nice work out :clap: ... do your traps actually block out the sun yet?

naa mate not yet...they just little hills holding the grey matter up I dont know what it is with holidays but the gym was full of young guys in bare feet and boardies, eyes all glazed :roll: yahooing and hooting doing 1/4 presess. Quite entertaining really the dicks

[steak]

Today was quads and some calf work.

Front Squat

warm ups - 60kg and some leg extensions 100kg- a few sets

10x80kg

8x100

6x120

5x120

3x120

6x110

6x100

Box Squats

10x100kg

8x120

5x140

4x150

4x150 - 1 spot for the last or was it a slap on the back :twisted:

12x120 - went for it here with a few breathing reps at the end...felt good 8)

Toe press

20x210kg

19x210

17x210

16x210

a few sets of 210kg with a double contraction at the end :twisted:

crunches

standing abs with 20 plate on traps

weighted twists 20kg

eats have been good - 5800 cals

away for a few days up north but will train 1-2 sessions in Whangarei and will film some of the highland games at Waipu...may stick a clip up when back. Have a good NY eve, party hard, keep your wheels oiled, ya powder dry and ya hand on ya tram ticket :grin:

[Optimass]

Make it 130 > I always like round figures .... no pun intended :grin:

Awesome work mate :clap:

[Peachy]

I met Steak today!!!!!!!!! Wooot!!! :grin: :grin:

He was at my gym and he is very big and I was so shy but then I said hi :oops:

Was nice to meet you Steak :grin:

Oh and just after I left I realised who Bar-belle was!! I saw a lady earlier on and I thought wow she looks like she trains hard never seen her here before lol and she smiled at me and I didn't even click until I got in the car lol

[Gym rat]

Good work keep it up :clap: :clap:

[steak]

Nice to meet you too Peachy 8) Hope the new year goes your way and happy new year to everyone else too 8)

Have been training through the xmas break etc and onto an unload week this week. Trained up north and did chest and biceps and then some catch up stuff

Incline DB press

warmed up 25kgs - few sets

10x32kg

10x35

10x40

10x40

10x40

8x40

Flat Bench Press - pause at bottom

10x60kg

10x80

8x90

6x100

6x105

8x95

10x80

Ezy Bar Curls

10x30kg

8x50

8x50

8x50

8x50

Seated DB Curls

8x22.5

8x22.5

8x22.5

Other stuff

standing behind back wrist curls

10x20kg

10x40

10x60

10x70

10x60

10x50

Seated calf raises

20x2ps

20x3ps

20x3ps

20x3ps

20x2ps

Freedom motion toe press

20x300

20x300

15x400

15x400

15x400

20x300

Standing calf raise

10xstack(unknown weight but looks like 150kg)

10xstack

10xstack

conditioning :grin:

rower, bike, ladder climb, swim

been eating lean and clean apart from a steak at Cobb and Co covered in greasy mushrooms and 1 large slice of cheesecake.

Will unload for this week and then set myself up for the new programme :wink:

[Luigi]

big volume there steak.... so what are your goals for this year ?

[steak]

big volume there steak.... so what are your goals for this year ?

much the same as you...deadlift - 240+

Squat 200+

Bench 150+

Going to concentrate more on "power building" than body building. Compounds and movement to help compounds get stronger. May lean up a bit but will see after I start my new proge 8)

[startinfromscratch]

Going to concentrate more on "power building" than body building. Compounds and movement to help compounds get stronger. May lean up a bit but will see after I start my new proge 8)

fucken exactly! will be watching your trains closely brah

[steak]

Going to concentrate more on "power building" than body building. Compounds and movement to help compounds get stronger. May lean up a bit but will see after I start my new proge 8)

fucken exactly! will be watching your trains closely brah

cant wait to get into it mate...a few more weeks on this proge which I have tweaked as I learnt more and more and I'll be ready.... taking a bit of time now to deload with some higher reps 8-10s and then a bit of a push on some max lifts to finish amped!

its hard holding back :grin: